FlowHer Frequently Asked Questions

FlowHer FAQ and User Guide

1. FlowHer FAQ

1.1 Body State

Q1: What is Body State?

  • Body State is calculated by the FlowHer algorithm using historical period data and multimodal physiological indicators such as sleep and stress. It measures the stability of the menstrual cycle, not only the calendar date.

Q2: Why is my period regular but my Body State not high?

  • Even if cycle length is fixed, Body State may still be lower than expected. Common reasons include:
    • Large stress fluctuation
    • Insufficient sleep or unstable routine
    • Long-term low or highly variable HRV
  • Body State reflects overall cycle stability, not only whether one period arrives regularly.

Q3: Can Body State predict periods?

  • A higher Body State suggests a regular cycle and stable physiological patterns, which helps improve prediction accuracy.
  • When Body State is lower, predictions may fluctuate. FlowHer dynamically adjusts based on physiological data and historical patterns.

Q4: Why is Body State related to stress and sleep?

  • High stress, insufficient sleep, or abnormal HRV can affect endocrine function and the menstrual cycle, lowering Body State.

1.2 Stress, HRV, and Apple Watch

Q1: What is HRV, and how is it related to stress?

  • HRV, or heart rate variability, measures variation in the time between heartbeats and reflects autonomic nervous system activity. Lower HRV usually indicates tension or a stress-response state, while higher HRV indicates better recovery and more relaxation.
  • FlowHer's stress assessment uses Apple Watch HRV and algorithmic models to estimate current stress trends, not subjective feelings.

Q2: How often does Apple Watch update HRV and Real-Time Stress?

  • Apple Watch usually measures HRV automatically every 2-5 hours, except in situations such as low power mode, exercise, unstable wearing, or similar conditions.
  • HRV-based Real-Time Stress data updates about every 6 minutes in normal conditions, depending on system scheduling and user state.

Q3: My stress data is not updating. Is this normal?

Possible reasons include:

  • Current watch status restrictions, such as low power mode, exercise, unstable wearing, or locked watch
  • FlowHer has not been granted access to health data
  • Apple Watch and iPhone are not stably connected
  • watchOS version is too old

Please check device status and permission settings.

Q4: Why is resting heart rate sometimes missing?

  • Resting heart rate refers to heart rate in a quiet state and is not the same as heart rate during sleep.
  • If you have very little quiet time during the day, resting heart rate data may not be generated.

1.3 Notifications, sync, and watch face display

Q1: Why can't my watch receive stress notifications?

  • Two conditions must both be met:
    1. Notifications are enabled on iPhone, and FlowHer is allowed to send notifications.
    2. Background App Refresh is allowed for FlowHer on Apple Watch.
  • Special modes such as Do Not Disturb, Low Power, or Focus may affect notifications.

Q2: Why does the Apple Watch face not refresh automatically, or refresh slowly?

  • Due to Apple Watch system limits, non-time watch face complications update with delay, usually from several minutes to 30 minutes.
  • If the delay is longer than normal, check the HRV data source and Background App Refresh settings.

1.4 Data and standard synchronization

Q1: Why are the standards different between Apple Watch and iPhone?

  • Indicator classification standards sync automatically, but temporary differences may occasionally occur.
  • You can manually trigger standard synchronization on the device or in the app.

1.5 Beginner and new user questions

Q1: What if the indicators seem inaccurate when I first start wearing Apple Watch?

  • The algorithm needs historical data, such as the past 30 days, to build personalized standards.
  • Early on, it may use a general average standard, which is less precise.

2. FlowHer User Guide

2.1 Refresh frequency for indicators

Body State updates once per day, usually some time after you wake up in the morning.

HRV automatic collection frequency is controlled by the system, usually once every 2-5 hours. Low power mode, loose wearing, exercise, and similar conditions may delay data.

Sleep quality updates once per day, usually some time after waking up. You need to wear the watch while sleeping, with enough battery and a suitable fit.

2.2 Common misunderstandings and data differences

  • Is higher HRV always better? Higher HRV usually indicates better recovery or relaxation, but it should be interpreted with personal history, sleep, and behavior. It cannot simply be treated as "the higher, the better."
  • HRV and subjective stress do not match: even if you subjectively feel high stress, FlowHer may not show high stress if HRV remains high. The relationship between physiological indicators and subjective feelings is complex.

3. More common questions

Thank you for using FlowHer. We are continuously working hard to bring everyone the best product we can.

You are welcome to contact us with feedback. Our team is small and replies may be delayed, so it is usually faster to look for the relevant solution below first.

Watch face / Watch app issues:

  • Error when adding a watch face
  • Watch face or Watch app suddenly disappears
  • Watch face does not update data automatically or updates slowly
  • Watch app cannot be installed
  • Watch cannot receive period and health reminders
  • iPhone has data, but the watch keeps showing no data
  • iPhone app is installed, but the watch says the iPhone app is not installed

Watch and iPhone app common issues:

  • Body State / HRV / sleep quality data does not update
  • Real-time stress status data does not update
  • Watch Body State standards differ from iPhone
  • Body rhythm standard sync failed
  • Watch and iPhone app keep asking for Health permissions
  • Both watch and iPhone cannot receive period and health reminders
  • Do I have to turn on Background App Refresh?

iPhone app issues:

  • Watch has data, but iPhone app has no data
  • Where are Health data permissions?
  • Sleep data questions
  • Some health data is always 0
  • Is there no night mode / dark mode?
  • Cannot open articles in the app
  • Login failed
  • Why does the displayed email not look like my email after login?
  • Cannot find widgets

New Apple Watch user questions:

  • Body State status always shows overloaded or inaccurate

Comprehensive health monitoring (Body State / HRV / sleep):

  • Can Body State / HRV monitoring frequency be adjusted?
  • Does real-time stress monitoring drain battery?
  • Why is resting heart rate sometimes missing?
  • Can HRV / Body State data be deleted?

Membership / purchase:

  • Will membership and data remain after changing phones?
  • Restore purchase error
  • Membership expired
  • How to cancel subscription
  • Can I request a refund?

Health education:

  • What Body State does FlowHer monitor?
  • What does undefined data mean?

Watch face / Watch app issues

Error when adding a watch face

Prerequisites for adding a watch face:

To add a FlowHer watch face normally on Apple Watch, two basic conditions must both be met:

  1. The FlowHer Watch app is already installed on your watch. Note: because of Apple system delays, the Watch app may temporarily fail to install. If it cannot be installed, go to FlowHer Settings - FAQ - More FAQ - Watch app cannot be installed, and follow the steps there.
  2. The watch system is watchOS 9, watchOS 10, or above.

If these conditions are not met, install the Watch app from the iPhone Watch app and upgrade watchOS to 9 or above.

If both conditions are met, continue reading.

Manually add a watch face on Apple Watch:

We recommend adding complications directly on Apple Watch for the best watch component experience:

  1. Long-press the watch face and swipe to the far right until the plus sign appears.
  2. Choose a watch face you like, or any face that supports complications.
  3. Long-press the face, tap Edit, and swipe to Complications.
  4. Tap the complication position you want to replace, then tap back.
  5. Find FlowHer and add the component.
  6. If you choose a component that supports IP themes, you can set the theme in the FlowHer Watch app.

If you add components from iPhone to Watch, some system versions may show errors such as "Complication unavailable." This is an official watchOS compatibility issue.

Adding directly on the watch usually avoids iOS and watchOS compatibility issues.

Special cases:

If the watch face still does not display, try restarting Apple Watch. Even when the Watch app is installed and can open normally, the complication may still be missing from the add screen. In that case, restart the watch.

After trying all methods above, including reinstalling the app and restarting devices, if the watch face still displays abnormally, please send the following to hi@flowher.app:

Screenshot or photo of the FlowHer watch face selection page on the watch + screenshot or photo of the FlowHer watch face on the watch + iPhone and watch models and system versions, such as iPhone 15 + iOS 17.1 + S9 + watchOS 10.1. We will record the issue and help investigate possible causes and solutions.

Watch face or Watch app suddenly disappears

During Apple Watch app upgrades, watch face complications may automatically go black or disappear. If your watch face suddenly disappears one day, it is most likely because the Watch app is updating automatically.

Do not worry. Usually, waiting is enough.

If the update is interrupted during automatic update, the Watch app may disappear directly. The following can interrupt automatic update:

  • Not being on Wi-Fi
  • Turning on any special mode, including Sleep, Do Not Disturb, Theater, Focus, and similar modes
  • The watch is locked

To help your Watch app update normally, we recommend:

  • Stay on Wi-Fi as much as possible
  • Do not enable special modes, including Sleep, Do Not Disturb, Theater, Focus, and similar modes
  • Keep the watch unlocked

Watch face does not update data automatically or updates slowly

First, two things:

  1. Except for time, Apple does not update watch faces in real time, including its own non-time complications. All complications have delays, usually from a few minutes to half an hour.
  2. Developers cannot directly control watch face refresh. It is mainly scheduled by watchOS. If watchOS memory is under pressure, refresh issues can occur.

So a delay of a few minutes to half an hour is normal and not directly controllable by developers.

If the Watch app data has updated for several hours but the watch face still has not refreshed, or if it only refreshes after opening the Watch app, there may be an issue. Please check:

  1. Can the iPhone and Watch app normally show Body State / HRV / sleep quality data? If not, check:
    • On iPhone, authorize FlowHer: iOS Settings - Privacy & Security - Health - FlowHer. Turn on all data items.
    • On Apple Watch, authorize FlowHer: Settings - Health - Data Sources & Access - Apps and Services - FlowHer. Turn on all data items.
  2. Can the watch normally receive period and health reminder notifications? If not, first solve notification issues by referring to:
    • Both watch and iPhone cannot receive period and health reminders
    • Watch cannot receive period and health reminders
  3. On Apple Watch, go to Settings - General - Background App Refresh. Turn on Background App Refresh overall and also turn on FlowHer there. Although Apple says this should not affect automatic complication updates, in testing it may still have an effect.

If all checks look normal and the watch face still does not auto-refresh, try restarting the watch. This is relatively common on watchOS 11 because of current system instability.

After trying all methods above, including reinstalling the app and restarting devices, if the watch face still cannot auto-update, please send the following to hi@flowher.app:

Screenshot of iOS Settings - FlowHer + screenshot of Apple Watch Settings - General - Background App Refresh + iPhone and watch models and system versions, such as iPhone 15 + iOS 17.1 + S9 + watchOS 10.1. We will record the issue and help investigate.

Watch app cannot be installed

First confirm your watchOS version. watchOS 9 and above can install and use FlowHer normally.

If the Watch app does not install automatically, open the built-in iOS Watch app, find FlowHer near the bottom of the home page, and tap download.

Notes:

  • Keep both iPhone and Watch on Wi-Fi.
  • The watch needs to be unlocked.
  • Do not enable any special mode, including Sleep, Do Not Disturb, Theater, Focus, and similar modes.
  • The progress bar in the iOS Watch app is not reliable. After tapping download, leave it alone.
  • Our Watch app has many features and is larger than typical watch apps, so installation may be a little slower.
  • Apple Watch and iPhone connection stability also affects installation.
  • If Watch app installation is interrupted by network changes or special modes, it will download again from the beginning.

Watch cannot receive period and health reminders

First, can your iPhone receive period and health reminders? If yes, the watch should usually work as long as:

  1. In FlowHer - Settings - Notifications, Watch notifications are turned on.
  2. Apple Watch Background App Refresh is enabled: Settings - General - Background App Refresh overall on, and FlowHer on.

Please note that in the following situations, notifications may go into the watch red-dot notification center instead of actively alerting you:

  • Too many notifications around the same time
  • You are using your iPhone
  • iPhone and Watch connection is unstable

Developers can only request notifications from watchOS. Whether watchOS actively alerts you or folds the notification into the red-dot center is scheduled by watchOS and cannot be fully controlled by any developer.

If the iPhone also cannot receive reminders, refer to "Both watch and iPhone cannot receive period and health reminders."

iPhone has data, but the watch keeps showing no data

If iPhone data is normal, but the Watch app keeps showing no data even after force-quitting and restarting the Watch app, this is an iOS and watchOS system bug.

Delete both the iPhone and Watch apps, restart iPhone and Watch, then reinstall.

iPhone app is installed, but the watch says the iPhone app is not installed

If the iPhone app is installed, but the watch shows "FlowHer requires an iPhone app. To use this app on Apple Watch, first install the iPhone version of FlowHer," this is an iOS and watchOS system bug.

Delete both the iPhone and Watch apps, restart iPhone and Watch, then reinstall.

If the same message still appears after deleting and restarting multiple times, the phone or watch system version may be too old. Update both systems to the latest version.

Watch and iPhone app common issues

Body State / HRV / sleep quality data does not update

When Apple Watch is worn normally, it automatically measures HRV about every 2-5 hours for Body State and stress analysis, measures heart rate every minute, and records sleep quality during sleep.

The watch will not automatically monitor HRV or sleep in these situations:

  • Low Power Mode is on
  • During workout recording
  • During high-speed movement, such as running, cycling, or riding in a vehicle
  • The watch is not unlocked
  • The watch is not worn securely
  • The watch system is too old, such as watchOS 7 or below

Actual data collection depends on your daily state.

Any app claiming it can adjust HRV monitoring frequency is not fully accurate. Currently, the only way to adjust high-precision HRV monitoring frequency is the method referenced here: FlowHer automatic measurement frequency and manual measurement link to be updated.

You can also check Health - Browse - Heart - Heart Rate to see whether heart rate updates every minute while worn. Usually, if heart rate updates every minute, HRV will update about every 2-5 hours outside the situations above.

If Health - Browse - Heart - Heart Rate shows data stuck long ago and not updating, there may be two causes:

  1. Your Apple Watch and iPhone have disconnected.
  2. Your Apple Watch is malfunctioning.

Open the Heart Rate app on Apple Watch and wait:

  • If current heart rate can be detected, it is case 1. Re-pair iPhone and Watch.
  • If it cannot be detected, the watch may be broken. Contact Apple support.

Watch and iPhone app keep asking for Health permissions

You need to authorize FlowHer to access all required data on both iPhone and Watch:

  • On iPhone: iOS Settings - Privacy & Security - Health - FlowHer. Turn on all data items. If FlowHer is not shown there, it is an Apple system issue and may require reinstalling the app or restarting the phone.
  • On Watch: Settings - Health - Data Sources & Access - Apps and Services - FlowHer. Turn on all data items.
  • In Apple Health app - second tab - Sharing - Apps and Services, check whether there is one FlowHer or multiple FlowHer entries, and turn on all data permissions.

If it still asks for Health permissions, it is most likely a system bug, especially common on iPhone. Delete and reinstall FlowHer, then restart iPhone and Watch and install again.

Both watch and iPhone cannot receive period and health reminders

Because Apple Watch itself can delay notifications, occasional delay or notifications being placed in the red-dot center is normal.

If your watch and iPhone can display Body State, stress, and other data normally, and data updates automatically, but the watch cannot receive update notifications, try the following.

Video tutorial:

Copy http://xhslink.com/XXX and open it in a browser, or search @FlowHer on Xiaohongshu and find the video "No FlowHer notifications? Here is a beginner-friendly tutorial."

Text tutorial:

First, make sure FlowHer is installed on both iPhone and Watch, and both apps can show normal Body State, period, and sleep data after opening.

  • If you cannot find FlowHer on the watch, install it from the iOS Watch app.
  • If it temporarily cannot be installed in the Watch app, refer to "Watch app cannot be installed."
  • If Watch or iPhone cannot read health information normally, refer to "Watch and iPhone app keep asking for Health permissions."

Normally HRV updates every 2-5 hours. If your watch has not automatically collected data for two or three days and must be updated manually, refer to "Watch does not automatically collect HRV data."

If both iPhone and Watch health data look normal but notifications still do not arrive, there may be five causes. Check them one by one:

  1. Check whether notifications are enabled on iPhone. In iOS Settings - FlowHer, confirm notifications are turned on.
  2. Check whether all notifications are enabled in the iPhone app. In FlowHer iPhone app - Settings - Customization, check related notifications.
  3. Check whether Background App Refresh is enabled on iPhone. iOS Settings - FlowHer - Background App Refresh - On. If the switch is gray and cannot be turned off or on, it is not properly enabled. Go to iOS Settings - General - Background App Refresh, allow overall refresh, and make sure FlowHer is also on there. In short, both iOS Settings - FlowHer - Background App Refresh and iOS Settings - General - Background App Refresh / FlowHer must be on. FlowHer Background App Refresh is only used when syncing health data and uses very little battery.
  4. Check Background App Refresh on Apple Watch. On Apple Watch, go to Settings - General - Background App Refresh. It must be on overall, and FlowHer must also be on.
  5. Make sure iPhone and Watch are not in any special mode. This includes Low Power, Sleep, Focus, Work, Theater, Do Not Disturb, and similar modes. These modes may prevent normal notifications.

Finally, try reinstalling FlowHer and restarting Apple Watch.

If it still does not work, reinstall the app or restart the watch. For users on newer watchOS versions, there are many official watchOS bugs, and reinstalling/restarting usually resolves the issue after the settings above are correct.

Note:

After trying all methods above, including reinstalling the app and restarting devices, if you still cannot receive period and health reminder notifications, please send the following to hi@flowher.app: screenshot of iOS Settings - FlowHer + screenshot of FlowHer home today's Body State trend + iPhone and Watch models and system versions, such as iPhone 15 + iOS 17.1 + S9 + watchOS 10.1. We will record the issue and look for a solution.

Do I have to turn on Background App Refresh?

Yes. Otherwise many features cannot work normally. FlowHer Background App Refresh uses very little battery, so please feel comfortable turning it on.

iPhone app issues

Watch has data, but iPhone app has no data

Check iOS Settings - Privacy & Security - Health - FlowHer, and turn on all data items.

If everything is already turned on but the iPhone app still has no data, it is an iOS bug. Deleting the app, restarting the iPhone, and reinstalling usually solves it.

Where are Health data permissions?

iOS Settings - Privacy & Security - Health - FlowHer. You can turn FlowHer Health data authorization on or off there.

Sleep data questions

Please see more knowledge articles about sleep and menstrual health.

Some health data is always 0

First, check whether Apple Health has raw data. If it does, confirm that all data permissions are enabled in iOS Settings - Privacy & Security - Health - FlowHer.

If raw data exists and all permissions are enabled, it is likely an iOS bug and you need to delete and reinstall FlowHer.

If Apple Health has no raw data and you are not sure why, you are welcome to contact us for help.

Is there no night mode or dark mode?

Not yet. It will be added in a future version.

Cannot open articles in the app

Articles in FlowHer require network access. Make sure network access is allowed in iOS Settings - FlowHer. If access is temporarily unavailable, switch networks and try again.

If your network cannot access articles, send your signal type + carrier + location, such as "Phone 5G + China Mobile + Beijing," to hi@flowher.app. We will optimize network access for that carrier and region later.

Login failed

Currently, whether you log in does not affect usage, including membership and health data. These data are stored in your iCloud, so using FlowHer without logging in is fine.

Login requires network access. Make sure network access is allowed in iOS Settings - FlowHer. If access is temporarily unavailable, switch networks and try again.

If your network cannot access login, send your signal type + carrier + location, such as "Phone 5G + China Mobile + Beijing," to hi@flowher.app. We will optimize network access for that carrier and region later.

Why does the displayed email not look like my email after login?

Apple ID login selects "Hide My Email" by default, so you may see a random-looking address. This is normal and usually does not require concern.

Cannot find widgets

If the iPhone app is installed but you cannot find widgets on the home screen, this is an old iOS bug. Restarting the phone usually solves it.

New Apple Watch user questions

Body State status always shows overloaded or inaccurate

Whether it is HRV, Body State, or sleep quality, each person's data varies greatly. Our algorithm needs the past 30 days of data to learn effectively and create personalized health assessment standards.

If you just started wearing Apple Watch, we use population-average data as a reference standard. Because individual differences are large, inaccurate results can happen.

After wearing the watch for long enough, usually more than 2 weeks, it will become more accurate.

Comprehensive health monitoring (Body State / HRV / sleep)

Can Body State / HRV monitoring frequency be adjusted?

Refer to: FlowHer automatic measurement frequency and manual measurement link to be updated.

Can HRV / Body State data be deleted?

You can find the relevant HRV data point in Apple Health - Heart - Heart Rate Variability - Show All Data, then swipe in the list to delete it.

Period data can be edited or deleted in FlowHer's period calendar or settings.

Membership / purchase

Will membership and data remain after changing phones?

Yes.

FlowHer membership is tied to your App Store account. If you change devices later, log in with the same Apple ID and tap "Restore Purchase" at the bottom of FlowHer's payment page.

Your heart rate, sleep, and period-related data are stored in Health. Make sure Health data syncs to the new device, usually through iCloud.

Restore purchase error

Because FlowHer membership is tied to your App Store ID, under normal circumstances you can restore membership by logging into the same App Store ID on the new phone and tapping "Restore Purchase" at the bottom of the payment page.

If an error appears and membership cannot be restored, check:

  1. Go to system Settings - FlowHer and check whether FlowHer is allowed to use network data. Restore Purchase requires network access.
  2. If you often switch App Store IDs across regions, errors are more likely. The App Store ID used to restore purchase must be the same ID used to download FlowHer. Example: if FlowHer was downloaded and purchased with a mainland China App Store ID, then later downloaded from the US App Store, switching back to the mainland ID may still fail to restore. Solution: delete FlowHer, use the original purchased Apple ID in the corresponding App Store to download and restore. In this example, delete the US-account-downloaded FlowHer, switch back to the mainland China App Store, download again, log in to the mainland China App Store account, and restore purchase.

Membership expired

FlowHer membership needs network verification. If you are in a weak-network or offline environment, membership may appear expired. Restart the app or tap Restore Purchase to fix it.

If membership expires under normal network conditions, please contact us at hi@flowher.app and we will look into it.

How do I cancel a subscription?

In the App Store, tap the profile avatar in the top left, then Subscriptions, and cancel there.

Can I request a refund?

In App Store - Apps tab - bottom "Request a Refund," you can request a refund.

Please note that refunds are reviewed automatically by the App Store. Developers are not allowed to directly receive payments from or issue refunds to users. The App Store is fully responsible for all payment and refund handling. We only recognize App Store refunds and do not support any other refund method.

Health education

What Body State does FlowHer monitor?

FlowHer comprehensively monitors your Body State, HRV (heart rate variability), and sleep quality to evaluate overall Body State and recovery state. When HRV decreases, resting heart rate rises, or sleep quality is poor, it usually means the body is in a more tense or stressed state and recovery capacity has declined. Combined with your menstrual cycle pattern, FlowHer provides health insights more aligned with female physiological cycles.

This Body State response is an objective physical phenomenon and does not always match subjective feelings. Possible influencing scenarios include hormone fluctuation before and after menstruation, psychological stress, physical fatigue, illness, unhealthy diet, alcohol, tobacco, caffeine and other stimulants, incomplete recovery after exercise, and more.

Correctly understanding these combined indicators can help you adjust life rhythm, exercise plans, and period health management more comprehensively. It is not only about "relaxing emotionally"; sleep, diet, training load, lifestyle habits, and cycle regularity all matter.

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